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Nutrition Guide

7-Day High-Protein
Indian Meal Plan

A structured weekly meal plan built for Indian kitchens. Every day uses common ingredients — dal, paneer, sprouts, chicken, eggs — to hit high-protein targets while keeping calories controlled for steady weight loss.

110-140g protein / day1,600-1,900 kcal / day3L water target

Day 1

Moong Dal Chilla (2) + Mint Chutney
18g protein320 kcal
Sprouted Matki Salad + Lemon
14g protein220 kcal
Grilled Chicken Breast (150g) + sautéed spinach
42g protein380 kcal
Paneer Tikka (100g) + cucumber raita
22g protein280 kcal

Day 2

Egg Bhurji (3 eggs) + whole wheat toast
20g protein340 kcal
Chana Chaat with onion & tomato
12g protein240 kcal
Rajma Masala (1 bowl) + brown rice (1/2 cup)
18g protein420 kcal
Greek yogurt (150g) + flaxseeds
16g protein190 kcal

Day 3

Paneer Paratha (1) + pickle (controlled)
16g protein360 kcal
Roasted Makhana (1 cup)
6g protein120 kcal
Fish Curry (tilapia, 180g) + cauliflower rice
38g protein340 kcal
Soya Chunk Stir-fry (100g)
24g protein210 kcal

Day 4

Masala Oats with peanuts & seeds
14g protein310 kcal
Sprouted Moong Usal
16g protein200 kcal
Tandoori Chicken (leg, skinless) + green chutney
36g protein360 kcal
Cottage cheese / Paneer (80g) raw
18g protein170 kcal

Day 5

Besan Cheela (2) + green chili chutney
16g protein300 kcal
Boiled Chana Sundal
14g protein230 kcal
Palak Chicken (150g) + 1 chapati
34g protein390 kcal
Casein shake / warm milk (250ml) + turmeric
18g protein180 kcal

Day 6

Idli (2) + sambar (protein-rich)
12g protein280 kcal
Roasted Chana (1/2 cup) + black coffee
10g protein160 kcal
Mutton Curry (lean, 120g) + salad
30g protein380 kcal
Paneer Bhurji (100g) + 1 chapati
22g protein290 kcal

Day 7

Sprouts Poha (flattened rice + sprouts)
14g protein320 kcal
Boiled Egg Whites (4) + chaat masala
16g protein140 kcal
Dal Makhani (light cream, 1 bowl) + brown rice
20g protein410 kcal
Grilled Paneer Steak (120g) + veggies
24g protein260 kcal

How to use this plan

  • •Weigh raw ingredients for accuracy. A kitchen scale is the single best investment for results.
  • •Adjust portion sizes up or down by 15-20% based on your exact calorie target and activity level.
  • •Drink 3 litres of water daily. Tea and black coffee are fine; skip sugary drinks.
  • •Swap non-veg days with paneer, soya chunks, or extra dal + yogurt if you are vegetarian.
  • •Track every meal in Calibrate to see your weekly protein average and stay on target.
Start tracking with Calibrate

Weekly macro averages

~125g

Protein / day

~140g

Carbs / day

~55g

Fats / day

Approximate values based on the portions listed. Individual brands and cuts vary.